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Your Body. Your Birth 🙌 Tips to prep your pelvic floor
🍑 Push well & protect your vagina
⬇️ Reduce tears & heal faster ⬇️
https://www.thatpelviclady.com/f

10/08/2026

If you’re planning a hospital birth, read this.

I'm Jess 👋, a pelvic PT & birth coach, sharing daily tips to help you birth well and protect your body so...

make sure to hit follow!!

Some “standard” practices can increase your tear risk. Not because anyone is trying to harm you, but because routine does not always mean lowest risk.

And if I'm honest, I'd tell you no amount of perineall massage or warm compress can change that.

Here are 4 things to think about:

1️⃣ Episiotomy
They are meant for rare emergencies.
But in some hospitals, they are still used routinely.

They can increase the risk of severe tearing.

Ask your provider their episiotomy rate. If it’s over 10%, that’s worth a deeper conversation.

2️⃣ Coached (purple) pushing
Holding your breath and pushing hard increases pressure on your pelvic floor.

That can raise your risk for:
• tearing
• hemorrhoids
• prolapse
• leaking

Start with open-glottis pushing (breathing through your pushes). More force may be needed sometimes, but it shouldn’t be the first move.

3️⃣ Pushing at 10 cm
Just because you’re fully dilated doesn’t mean baby is low enough.

Pushing too early =
• ¹ pushing
• more strain
• more swelling

Waiting for the natural urge to push (laboring down) can protect your pelvic floor. It has pros and cons so talk to your provider.

4️⃣ Birth position
On your back with knees pulled up creates less space at the outlet.

Less space = more strain.

Almost any other position is more pelvic-floor friendly. And even on your back, small tweaks can help.You deserve to know this before you’re in the moment.

Jess 💚

10/07/2026

Ni**le stimulation not your thing?
You’re not alone. 🦍😂

Yes! Stimulating your ni***es can help open your cervix and relax your pelvic floor during birth (hello, oxytocin flow).

But if that's just not what you're feelin' in the moment...

There are LOTS of ways to switch into your body’s "chill mode" (or parasympathetic) state.

Being in this chill mode state helps:

💧 Open your cervix
💧 Soften your pelvic floor
💧 And move labor along more smoothly

Only one of them involves your ni***es. Promise.

Comment “SWITCH” and I’ll send you some oxytocin-boosting ideas to get you there, no awkward tweaking required.

Jess 💚

10/06/2026

Imagine pushing with everything you have and not being allowed to move or change positions 🙄😭

There was no emergency.

Mom and baby were both fine.

They told her "your body just isn't figuring out this pushing thing."

But there were a lot of reasons that could have been true.

Think about what that did to her mentally.

And physically! She ended up pushing hard for a really long time. She was exhausted.

A few different things might have helped.

✅️ Free the tailbone. Even just rolling to her side could do it. Yes, even with an epidural.

✅️ Open more space at the pelvic outlet instead of closing it. Yes, even with an epidural.

✅️ Try to be gravity neutral, or let gravity help a little. Yes, even with an epidural.

✅️ Give her time and options. Let her have more say in her own positioning. Yes, even with an epidural.

✅️ Consider laboring down. Even at 10cm, if baby is still high, you can rest and let the uterus bring baby down before you start pushing. Yes, even with an epidural.

🌟 Laboring down has its own risks and benefits. It's not right for everyone.

A few more things that may have helped:

1. Bring a doula if you can. They'll speak up for you when you're too tired to.

2. Make sure your birth partner knows how to help you move into position. Practice a few options so they can get you there fast.

3. Write down your birth preferences. Having it on paper helps.

If this was helpful:
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Jess 💚

10/05/2026

Here's the truth though:

There really isnt just one magic exercise to help ypu protect your va**na and pelvic floor during birth.

Yes, this tip & exercise is really important and helpful.

And you should definitely comment "SOUND" for a quick and easy exercise you can start today. It will automatically send it in a DM 🙌

But I want you to know, it's a system of things that all work together to help you protect your body.

I call it the 5Ps

✅️ Pelvic Anatomy: how your pelvis works in pregnancy and birth

✅️ Pregnancy Exercises: prep your pelvic floor

✅️ Pushing: how and when to push in ways that are gentler on your va**na

✅️ Positioning: options that can lower your risk of tears

✅️ Providers & Practices: navigating provider habits and hospital routines that aren't always best for your body

So, start with commenting "SOUND" and then check out the link for the full system.

Cow vid: village_attraction1
Marmot vid: navarres.wild.shots

Jess 💚

10/04/2026

I get comments like this all the time 💔...

from moms who had an epidural and felt like they “lost their voice” and options during birth.

And I want to gently reframe something important here 👇

An epidural takes away sensation.
It does NOT take away your options.

As a pelvic PT, I want you to know this:

You do not have to default to “standard epidural protocols” that assume you are completely passive in birth.

Because autonomy matters.

Not just for how you feel about your birth afterward…

but also for how your body is supported during it.

Both matter.

Even with an epidural, there are often still choices you can make about:

✨ how you position your body for pushing

✨ how you create pelvic space

✨ how you labor down before pushing begins (when appropriate)

These aren’t small details.

They can shape your experience significantly.

Jess 💚

10/03/2026

🚫 Hemorrhoid city

💡 Think about it

When we 💩, we know holding our breath and bearing down hard is not ideal.

Yet during birth, some of the birth team may encourage exactly that.

"Tuck your chin. Hold your breath. Now push with all you've got for 10 seconds"

Over and over.

⏰️ Sometimes for hours.

This can lead to
❌️ tears
❌️ the big "H"
❌️ postpartum leakage
❌️pelvic organ prolapse.

The smarter moves to try before that 👆? I've got a list of them!

Comment "PUSH" and I'll send it straight to your DM .

😊 I want you to have a happier postpartum pelvis.

As a pelvic PT, I know it starts with how you prepare your body in pregnancy AND things you can control during birth that make a big difference in your early recovery.

Jess 💚

10/02/2026

Lots of ways to open your pelvic exit.

And blocking your tailbone and sacrum ain't one of 'em.

Sidelying, hands and knees, throne position (google it) and more are all positins that "free the tail"

Yes, these positions are possible even with an epidural 🙌.

If you don't already follow along, make sure that you do 👉🏽 because I know you want to birth your baby with more ease and less tears!

And after you follow, comment SPACE and Ill send you something helpful.

Your va**na thanks you for being here.

Jess 💚

10/01/2026

I wish I'd known this!

When your jaw and throat are tight, your pelvic floor listens — and tightens up too. 😬

But when you moan, hum, or exhale with sound… everything down there releases.

And that release? 👇
✨ Helps your baby move through with more ease
✨ Reduces strain on your pelvic floor
✨ Lowers your risk for tears and injury

That deep moan or low hum during labor isn’t just a “birth noise.”

It’s your body working with you.

Want to learn exactly how to use sound to relax your pelvic floor during birth?

Comment “SOUND” and I’ll send you a quick & easy way to start feeling this connection!

Jess 💚

09/30/2026

Tips here 👇

👋 I'm Jess, a pelvic PT and birth coach on a mission to share all the proven tips for preparing and protecting your pelvic floor during birth!

Tip #1️⃣ Your provider matters and is a HUGE predictor if you'll tear or not!

✨️Yep, this one surprises most people.

Tip #2️⃣ Your breath matters.

✨️Did you know you can directly impact your pelvic floor with good breath strategies during birth?

And it's best to start practicing NOW, prenatally.

Tip #3️⃣ Your birth position matters.

✨️ Some positions, like the MOST common birth position, increase your risk for tearing.

Choose positions that reduce your risk.

Tip #4️⃣ Laboring down matters.

✨️This is such an important technique to conserve your energy AND protect your pelvic floor from straining for hours. Know the risks and benefits to see if it's right for you!

🌟I've got so much more for that you absolutely don't want to miss if your goal is to reduce your risks for tearing during birth. So...

Tip 5️⃣ Grab my step-by-step plan that walks you through ALL of this and more 🙌

Comment "PROTECT" to grab the course that over 1,000 women have followed (and it's the same content I've shared with 1,000s of clients in clinic)

Your postpartum pelvic floor will thank you!

Jess 💚

09/29/2026

Here 👇

Why do I wish I'd had this info before my birth?

If I'd known where baby was in my pelvis, I could have used specific movements and positioning to create balance and open space in that part of my pelvis.

So, I want to share with you what I had NO IDEA about over 12 yrs ago during my birth, even as a physical therapist!!!

There are 3 areas of the pelvis baby moves through.
1️⃣ inlet
2️⃣ midpelvis
3️⃣ outlet

👉Signs that baby is still high and moving through the inlet (top of your pelvis).

⭐️ crampy contractions
⭐️ contractions usually 5-20min apart
⭐️ you can talk & move easily during contractions
⭐️ pressure is felt higher, like low back and hips

If you plan to have cervical checks, they can also tell you baby's station.

👉Station is WAY more valuable information (vs dilation) because it tells you where baby is in the pelvis! Inlet will be the negative numbers, like -3, -2, -1.

Knowing where baby is in your pelvis helps you work smarter (not harder!), helps you manage discomfort, and have a more efficient birth.

Want to get started in our birth prep series to learn this and so much more? Comment "PROGRAM" and you'll be on your way to birthing your baby AND protecting your 😻🍑.

Jess 💚

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307 S Livingston Avenue
Madison, WI
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